nutrition for physical activity Flashcards
what is protein used to produce
protein is used to produce ATP only under extreme conditions, such as running a ultra marathon
what is the required amount of protein for an individual
generally, 0.83 grams per kilogram of body weight is considered adequate
for serious athletes doing heavy training 1.2-1.8 grams per kilogram of body weight is recommended
what order is the production of energy from foods
carbohydrates
fats
proteins
what is the recommended level of fat consumption
fats should not exceed 30% of ones diet energy content, with 70% of this being unsaturated fat
can removing fats from your diet have a negative effect on performance
yes
what are carbohydrates stored as
muscle glycogen
how long does it take to run out of carbohydrates
a couple of hours of continuous exercise and therefore must be constantly replenished from the carbohydrates consumed
what do carbohydrates do
they are the prime energy contributor under conditions of inadequate oxygen supply to working muscles and also provide substantial energy during intense aerobic exercise.
what percentage of overall kilojoule intake should carbohydrates take-up
55-60%
athletes in heavy training may need to consume higher levels again around 65%
for maximum glycogen storage an intake of 7-10 grams of carbohydrates per kilogram of body weight
what happens if an athlete takes a low amount of carbohydrates
results in tiredness and ineffective training
what are the keys pointers about pre-competition meals
provides adequate carbohydrates
optimal hydration
three hours before the race to allow digestion and absorption
why should pre competition meals be high in carbohydrates
carbohydrates replenish glycogen stores in the liver
carbohydrates are digested and absorbed faster than either proteins or fats and therefore provide a more rapid supply of energy
the breakdown of proteins for energy tends to cause dehydration during exercise, due to the by-products produced
carbohydrates serve as the main nutrient for short term anaerobic and high intensity aerobic activity
what are some examples of high carbohydrates, low fat pre competition meals
Breakfast cereal + low-fat milk + fresh/canned fruit
crumpetes + jam/honey
pancakes + syrup
toast + baked beans (this is a high fiber choice)
sports bars or cereal bars or sports drink
fruit salad + low-fat fruit yogurt
are liquid alternatives for a pre competition a good idea
yes, especially if its a all-day event or the athlete is feeling nervous as liquids are able to be digested quicker
how long does to take to use all the glycogen in your body
by one hour it has reduced by 55% and by two hours of strenuous exercise the glycogen will completely run out
what are some examples of food that are eaten during exercise
fruit, sports bars, lollies
what is a disadvantage of eating solid foods
it can lead to stomach discomfort, particularly during high intensity exercise
why are sport drinks so good to drink during exercise
they have a special mix of fluid, carbohydrates, and electrolytes and have been specially developed to increase the total fluid intake, and provide efficient delivery of carbohydrates to rehydrate and refuel the athlete.
what is the overall effect of carbohydrates replenishment
it is to improve endurance, either at a high steady pace (marathon) or during intense bouts of exercise (hockey) and to enhance sprint capacity towards the end of prolonged physical effort.
describe what fluid replacement is
unless fluid losses through perspiration are replaced during exercises the athlete will become dehydrated
what effect does dehydration have
even slight dehydration can have a detrimental effect on performance, by decreasing work output and causing a deterioration In skills and levels of concentration
what are some strategies for improved hydration during competition
be aware of likely fluid losses by monitoring fluid balance in training sessions.
look at the opportunities that your event provides for fluid intake
some sports also allow players to drink during the match play, during informal breaks such as rule infringement or game stoppages
water is the best fluid for most sports
provide athletes with their own drink bottles
when is the best time after the competition to provide carbohydrates to the body
immediately after a workout because at this time the muscles are the most eager to restore the glycogen they have used during the exercise
what is the percentage do glycogen stores replenish by
5-7% per hour
therefore, under the best possible circumstances, it takes about 20 hours to replenish glycogen stores following a glycogen depleting bout of exercise
